They aim to show you how to make meals that are healthy and packed with nutrients that will give you and your family the energy you need, while making the dishes tasty and exciting.

Fancy giving them a go? Here are some breakfast, lunch, dinner and snack ideas.

Spicy chicken lime laksa (Serves 4)

Ingredients:

1 pouch of Tilda pure steamed basmati rice

Small bunch fresh coriander leaves and stalks chopped and separated

4 spring onions, trimmed and sliced

1 red pepper, sliced and seeds removed

200g fine green beans, trimmed

1 tsp chilli paste

1 tsp ginger paste

1 tsp Chinese five-spice

300g ready prepared butternut squash, chopped

1.2l chicken or vegetable stock

1 tbsp honey

Juice of 2 limes

1 tbsp soy sauce

1 tbsp fish sauce

300g cooked chicken pieces

2 large handfuls of baby spinach leaves

Drizzle of olive oil

Method:

1. Heat the oil in a large pan and add the coriander stalks, spring onions, pepper, green beans, chilli and ginger pastes and Chinese 5 spice and cook for 2-3 minutes to soften. Add the butternut squash and cook for a further 2 minutes.

2. Add the stock, honey, lime juice, soy and fish sauces and bring to the boil. Turn down the heat and simmer for 10 minutes.

3. Heat a pouch of Tilda pure steamed basmati rice according to the instructions. Add the rice, chicken and spinach leaves to the stock to allow the chicken to warm through and the spinach to wilt.

1. Heat a pouch of of Tilda steamed brown basmati and wild rice according to the instructions.

2. Drain and wash through with lots of running cold water to cool it down and then transfer into a bowl. Toss through the herbs.

3. Cook the kale and green beans in boiling water for 3-4 minutes. Rinse with cold water and drain well. Transfer to a bowl.

4. Gently flake the salmon and add to the bowl with the cucumber, tomatoes and spring onions and toss gently.

5. Squeeze lime juice and drizzle the olive oil over the rice.

Tip: If you prefer, use four uncooked salmon fillets and steam them for 8-10 minutes until cooked. Cool, then flake.

Nut and seed energy bites (Makes 18)

Nut and seed energy bites recipe

Ingredients:

5 dates

60g dried cherries

60g quinoa

60g almonds

60g pistachios

2 tbsp flax seeds

2 tbsp coconut oil

120g cacao nibs (optional)

Method:

1. Place everything except the cacao nibs (if using) into a blender and pulse a few times to make a rough sticky mixture.

2. Remove the mix from the blender and divide into 18 evenly sized balls.

3. Take an ice cube tray and press each ball into the mould and place in the freezer for 30 minutes.

4. If using cacao nibs, melt these in a heatproof bowl over a pan of simmering water.

5. Remove the tray from the freezer and top each cube with a teaspoon of the melted cacao. Place in the fridge for 30 minutes until the cacao has set.

6. Remove from the fridge and serve.

Yoghurt rice with oranges and almonds (Serves 2)

Yogurt rice with oranges and almonds recipe

Ingredients:

1 pouch of Tilda pure steamed basmati rice

1 large orange

1 tsp of dark molasses sugar

1 tsp cinnamon powder

4 tbsp Greek yoghurt

2 tbsp almond flakes

Method:

1. Heat a pouch of of Tilda pure steamed basmati rice according to the instructions, transfer to a mixing bowl and allow to cool.

2. Peel and thinly slice the orange, place the segments on a plate, sprinkle with the molasses sugar and allow it to melt in.

3. Stir the cinnamon in to the yogurt and then gently fold through the rice. Add the slices of orange and sprinkle the almond flakes over the top.

Edamame, broccoli and cashew nut stir-fry (Serves 2)

Edamame, broccoli and cashew nut stir-fry recipe

Ingredients:

150g Tilda steamed brown basmati and wild rice

50g cashew nuts

1 tbsp olive oil

200g edamame (frozen soya beans)

200g broccoli, cut into florets

1 garlic clove, chopped

½ red chili, chopped

2 heads of pak choi

1 tbsp soy sauce

1 tsp sesame oil

Juice of half a lime

Method:

1. Heat a pouch of of Tilda steamed brown basmati and wild rice according to the instructions.

2. Meanwhile, dry fry the cashew nuts in a small pan for 1-2 minutes until lightly toasted. Stir continuously to stop them from burning.

3. Bring a small pan of water to the boil and add the edamame/soya beans, bring to the boil and simmer for 5 minutes. Drain and set aside.

4. Heat the olive oil in a wok, add the broccoli and fry for 2-3 minutes, until starting to soften. Then add the garlic, chilli, beans and pak choi and fry for another 2 minutes.

5. Season with the soy sauce, sesame oil and lime juice and fry for 2 minutes. The broccoli should be tender now. Drain the rice and stir through.

6. Scatter some final cashew nuts over the top to serve.

Sweet potato, spinach and coconut risotto (Serves 2)

Sweet potato, spinach and coconut risotto recipe

Ingredients:

1 pouch of Tilda garden vegetable and quinoa wholegrain

350g sweet potato, peeled and cut into small chunks

Drizzle of olive oil

1 tbsp coconut butter

1 clove of garlic, finely chopped

2 shallots, finely chopped

80g baby spinach leaves

1 tbsp of coconut flakes

2 tbsp of Greek yoghurt

Method:

1. Preheat the oven to 200°C/gas 5.

2. Place the sweet potato chunks on a baking sheet and drizzle with the olive oil and season well with a pinch of salt and plenty of black pepper. Toss them around to fully coat and roast in the oven for about 20-35 minutes or until soft.

3. Melt the coconut butter in a large pan, add the garlic and shallots and sauté over a medium heat until soft, about 3 minutes.

4. Add a pouch of Tilda garden vegetable and quinoa to the pan and cook for four minutes.

5. Remove the sweet potato chunks from the oven and add to the rice, add the spinach leaves and stir through to wilt for a couple of minutes.

6. Mix the coconut flakes into the yoghurt and swirl through the risotto to serve.

Nut butter and rice balls (Makes 12-16 balls)

Nut butter and rice balls recipe

Ingredients:

1 pouch of Tilda pure steamed basmati rice

4 tbsp peanut butter (crunchy or smooth)

1 tbsp clear honey

1 tsp vanilla extract

2 tbsp ground flaxeed

2 tbsp coconut flakes

Method:

1. Heat a pouch of Tilda pure steamed basmati rice according to the instructions.

2. In another large bowl, cream together peanut butter, honey and stir in vanilla extract.

3. To this bowl, stir in ground flaxseed, coconut flakes and hot rice. Stir until well combined; the mixture should be thick and sticky.

4. Use a spoon to scoop out even amounts and roll into balls.

5. Store in an airtight container in the fridge.

Mexican hash (Serves 2)

Mexican hash recipe

Ingredients:

1 pouch of Tilda brown basmati and quinoa

2 tbsp rapeseed oil

1 red chili, deseeded and finely sliced

1 clove garlic, crushed

1 tsp Cajun seasoning

200g tinned sweetcorn, drained and rinsed

200g tinned pinto beans, drained and rinsed

2 eggs

1 ripe avocado, diced

Lime wedges

Method:

1. Heat a pouch of Tilda brown basmati and quinoa according to the instructions.

2. Heat 1 tbsp of the rapeseed oil in a pan over a medium heat and fry the chili, garlic and Cajun seasoning for about 2 minutes. Add the sweetcorn, beans and rice and allow to warm through.

3. Heat the remaining oil in a frying pan and fry the eggs until cooked to your liking. Divide the rice mixture between two bowls and top each on with a fried egg. Add some chopped avocado pieces. Serve with the lime wedges.

Brown rice and banana smoothie (Serves 4)

Brown rice and banana smoothie recipe

Ingredients:

1 pouch of Tilda steamed brown basmati rice

600ml milk (or rice milk)

3 overripe bananas

4 tsp of chia seeds

6-8 ice cubes (optional)

1 tbsp maple syrup

1 heaped tsp mixed spice

Method:

1. Heat a pouch of Tilda steamed brown basmati rice according to the instructions.

2. Spoon 6 tbsp of the cooked rice into a blender and add the milk, banana, mixed spice, seeds and ice (if using).

3. Blend all the ingredients until smooth. Drizzle in the maple syrup, blend again and adjust to taste.

4. Decant into 4 small glasses and sprinkle mixed spice on top of each one.

Tilda Basmati rice has developed Be at Your Best, a guide to help people understand how food can affect energy levels and inspire healthy lifestyle choices.